Healthified Thai Spinach Dip

80% less sat fat • 59% fewer calories than the original recipe—see the comparison. This mixture can also be used for a fresh lunch idea—spread it on a whole grain tortilla, top with lots of crunchy chopped or shredded veggies, and wrap it up. Yum!

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PREP TIME
15 Min
TOTAL TIME
2 Hr 15 Min
SERVINGS
20

1: cup chopped fresh spinach

3/4: cup fat-free sour cream

3/4: cup Yoplait® plain fat-free yogurt

1/4: cup snipped fresh mint

1/4: cup finely chopped unsalted peanuts

1/4: cup reduced-fat peanut butter

1: tablespoon honey

1: tablespoon reduced-sodium soy sauce

1: to 2 teaspoons crushed red pepper

: Chopped peanuts (optional)

: Fresh mint leaves (optional)

: Assorted vegetable dippers (such as peeled baby carrots, zucchini slices, pea pods, yellow summer squash sticks, and/or red sweet pepper strips)

1 In a medium bowl, combine spinach, sour cream, and yogurt. Stir in the snipped mint, the 1/4 cup chopped peanuts, the peanut butter, honey, soy sauce, and crushed red pepper. Cover and chill for 2 to 24 hours. If desired, garnish with additional chopped peanuts and fresh mint leaves. Serve with vegetable dippers.

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Nutrition Information:

1 Serving (2 tablespoons dip)

Calories 45

(Calories from Fat 25),

Total Fat 2 1/2g

(Saturated Fat 1/2g,
Trans Fat 0g),

Cholesterol 0mg;
Sodium 65mg;
Total Carbohydrate 5g

(Dietary Fiber 0g,
Sugars 3g),

Protein 2g;

Percent Daily Value*:

Vitamin A 6 %;
Vitamin C 2 %;
Calcium 4 %;
Iron 2 %;

Exchanges:

0 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
0 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
3/4 cup sour cream	3/4 cup fat-free sour cream
3/4 cup mayonnaise or salad dressing	3/4 cup Yoplait® plain fat-free yogurt
1/4 cup finely chopped cocktail peanuts	1/4 cup finely chopped unsalted peanuts
1/4 cup peanut butter	1/4 cup reduced-fat peanut butter
2 tablespoons sugar	1 tablespoon honey
1 tablespoon soy sauce	1 tablespoon reduced-sodium soy sauce

Nutritional Highlights

Calcium (%DV)		2 (before) 4 (after)
Calories		110 (before) 45 (after)
Fat		2 1/2 (before) 1/2 (after)
Saturated Fat		2 1/2 g (before) 1/2 g (after)
Sodium		130 mg (before) 65 mg (after)
Total Fat		11 g (before) 2 1/2 g (after)